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Thank you for the inquiry. body size, shape, muscularity, or weight do not determine your identity as a man. If you are truly interested in making some changes, consider working toward accepting your current appearance first and know that making changes to your weight in either direction takes considerable energy. If you are interested in adding muscle, you can anticipate that it will take effort, time, and a focused plan. In oder to gain some muscles you may join a gym and consider taking help from a personal trainer focusing on a longterm plan which includes strength training exercises of lifting weights.Focus on correct techiques and required weight for lifting and no of repetitions. your consumption of energy-dense foods, especially those higher in protein such as low fat peanut butter, nuts (cashews and peanuts), lean cuts of chicken, turkey, and fish such as salmon and tuna.You may make an appointment with our Dietician/Nutrtionist for proper guidance of food choices. Few meal Tips to gain weight! Don’t drink water before meals. This can fill your stomach and make it harder to get in enough calories. Eat more often. Squeeze in an additional meal or snack whenever you can, such as before bed. Drink milk. Drinking whole milk to quench thirst is a simple way to get in more high-quality protein and calories. Try weight gainer shakes. If you are really struggling then you can try weight gainer shakes. These are very high in protein, carbs and calories. Use bigger plates. Definitely use large plates if you are trying to get in more calories, as smaller plates cause people to automatically eat less. Add cream to your coffee. This is a simple way to add in more calories. Get quality sleep. Sleeping properly is very important for muscle growth. Eat your protein first and vegetables last. If you have a mix of foods on your plate, eat the calorie-dense and protein-rich foods first. Eat the vegetables last. If your under weight for a longer period even with trying various methods to gain weight,you may see a consultant physician to find out for a medical cause for your problem. Finally remember that anyone undertaking a weight changing venture is a gradual process.therefore while you're waiting for the effects of your efforts to kick in, remember to flex all of your muscles — your heart, soul, compassion, humor, patience, and intelligence Call our Nutritionist - 0773959056